With awareness about the dangers of eating too much sugar, the search for diet-friendly and diabetic-friendly alternatives to white sugar is on the rise. It has become easy to satisfy the craving for sweets and various beverages that contain a white sugar substitute, contributing to weight loss and maintaining health at the same time. In this article, let’s learn more about these alternatives with their benefits and harms.
Table of Contents
The dangers of eating sugar
When consumed from natural sources such as fruits, whole grains, dairy, etc., sugar has many benefits for the body, providing cells with a steady supply of energy as it is slowly digested.
The danger comes when we consume too much sugar that is added to enhance flavor or as a preservative in processed foods.
A lot of added sugar is found in cookies, cakes, flavored yogurts, and soft drinks, as well as in cured meats, ketchup, and more.
It is usually recommended to avoid or minimize foods high in added sugar due to the many risks they pose:
Obesity: Sugar affects the body’s hormones including leptin, the hormone responsible for reducing appetite, causing a person to eat more than they need to.
Diabetes: Eating too much sugar means the body produces more insulin, which in the long run leads to pancreatic exhaustion and the development of type 2 diabetes.
Heart disease: Eating sugar is associated with a higher risk of heart attacks and is linked to high blood pressure, which plays a major role in heart disease.
Liver disease: Fructose is processed in the liver, when consumed in large amounts, it turns into fat that accumulates in the liver causing what is known as non-alcoholic fatty liver disease.
Kidney failure: It can occur when excessive sugar intake in diabetic patients, as the kidneys eliminate excess sugar in the urine, which prevents them from doing their job and filtering the blood from waste products.
Diseases of the joints: Excessive sugar intake can worsen joint pain and may also increase the risk of rheumatoid arthritis.
Erectile dysfunction: Sugar intake affects blood circulation throughout the body, including the genitals, which can cause erectile dysfunction in men.
Acne: Sugar consumption contributes to acne, and reducing it is thought to reduce insulin, androgen, and sebaceous gland secretions that cause acne.
Tooth enamel erosion: Bacteria that erode tooth enamel feed on sugar, leading to holes and cavities, and sugar contributes to tooth decay.
Cancer: Cancer has been linked to sugar intake because it causes inflammation in the body, obesity, and other issues that are risk factors for some types of cancer.
Delicious sugar substitutes
There are several alternatives to sugar, including artificial sugar, but these alternatives are not recommended because they contain chemicals.
You can replace sugar with other healthy alternatives that give the sweet sugary taste at the same time, but people should not forget that delicious sugar alternatives also contain calories but are more beneficial than white sugar.
Here are some delicious sugar substitutes that are both beneficial and less harmful:
Date sugar
The benefits of dates are almost endless and they are known to be one of the best natural sugar substitutes. Dates can be used as a natural sweetener and are commonly used to make chocolate bars and with desserts and drinks of all kinds. Here are the benefits and harms:
Benefits of Date Sweetener:
- Rich in nutrients such as potassium, manganese and calcium
- It does not affect blood sugar and is suitable for diabetics
- Contains vitamin B6
- Contains antioxidants such as carotene and polyphenols
Disadvantages:
- Contains calories and should be watched out for individuals on a calorie counting diet
- May cause acidity
- Used in large quantities can affect the intestines
Erythritol sugar
Erythritol sweetener, commonly known as “sugar alcohols,” is found as a carbohydrate in fruits and vegetables and is low in calories and generally considered safe.
Benefits:
- Low in calories (about 2% of sugar calories)
- Tastes sweeter than regular sugar
Harms:
- May cause stomach upset
- Has a mild taste that may not be desirable
- Not suitable for heart and kidney patients
Stevia sweetener
Stevia sweetener is one of the best alternatives to white sugar and is used in beverages and desserts. Stevia is a natural sweetener derived from the leaves of the stevia plant, which is abundant in South America and other parts of the world. This natural sweetener contains no calories and has many other benefits and minor harms to consider, including:
Benefits of Stevia Sugar:
- Calorie-free
- Suitable for diabetics as it does not affect glucose levels
- Used in very small amounts because it is sweeter than white sugar
- Can be used for juices, drinks, baking and cooking
Stevia sugar harms:
- May affect the beneficial bacteria in the gut, weakening immunity
- Can stimulate appetite
- May cause an allergic reaction in some people
- Affects the heart and kidneys if consumed in large quantities
Coconut sugar
Coconut sweetener is considered a sugar substitute for dieting and contains many benefits due to the fact that it is a natural, non-synthetic sweetener. However, coconut sugar may lose some of its benefits due to the refining process and you should be careful when buying it and ensure the way it is made by reading the label before buying.
Benefits of coconut sugar:
- It has fewer calories than white and brown sugar
- Contains vitamins and minerals such as iron, zinc and calcium
- Contains antioxidants and fiber
Disadvantages:
- Not suitable for diabetics as it slows down the absorption of sugar
- Requires the addition of large amounts of it to feed the sweetness, so its use is similar to brown sugar
- Should be used in moderation as too much can be harmful to your health
Maple syrup
Maple syrup is derived from the sap of maple trees and is a sweetener that tastes delicious, especially in savory desserts, pancakes, and waffles. Maple contains manganese, calcium and potassium and has anti-inflammatory, antioxidant and cholesterol-lowering effects. But its use in large quantities can negatively affect dental health and diabetics should avoid it as much as possible.
Honey
Honey has been used as a sugar substitute for thousands of years and is rich in antioxidants and enzymes. It is considered a natural sugar but should still be used in moderation. It is considered more beneficial than regular white sugar as it contains nutrients, vitamins and minerals. Honey is good for reducing inflammation in the body and has a lower glycemic index than refined sugar. People with diabetes can consume natural, unrefined, unrefined honey with no added sugars, but in moderate amounts and with the advice of a doctor.
Monk fruit sweetener
Extracted from the tree of the same name, monk fruit sugar is a natural sweetener that is up to 250 times sweeter than regular sugar. This type of sugar has no calories, helps with weight loss and maintaining blood sugar levels, and is safe for diabetics and those on a low-carbohydrate diet.
Natural molasses
Molasses is usually extracted from natural sugar cane in different ways, where the mashed sugar cane pulp is boiled in a certain mechanism and for several times, and as a result a thick liquid is formed that often has a dark black color, and this liquid is natural molasses, which can be used as a healthy alternative to white sugar, and natural molasses has a low glycemic index, so it may be beneficial for diabetics.
Molasses may have some important health benefits, such as: Treating anemia, fighting obesity, and treating acne.
Benefits of cutting out artificial sugar
There are many health benefits when a person stops eating artificial sugar, including the following:
- It helps reduce the risk of diabetes, because eating excess sugar necessarily leads to the accumulation of harmful fatty deposits around the liver, which over time may lead to insulin resistance, because all of this affects the function of the pancreas.
- Cutting out unnatural sugar intake contributes to weight loss and prevents the health issues that accompany excessive weight gain.
- It promotes healthy growth, because cutting out artificial sugar helps increase the level of serotonin in the brain, which contributes to healthy and consistent sleep.
- It contributes to improving oral health, because consuming large amounts of sugar may lead to tooth decay and erosion of the enamel layer, so; If you want white and cavity-free teeth, you should stay away from eating artificial sugar.
- Cutting out artificial sugar helps lower blood pressure and cholesterol levels, because consuming large amounts of sugar raises insulin levels, which contributes to an increase in blood pressure and heart rate, while cutting out artificial sugar helps lower triglycerides
The harms of eating too much natural sugar
Despite the benefits of natural sugar for the body, excessive consumption of natural sugar can cause some harm, including the following:
Even if sugar is natural, consuming it in large quantities can contribute to weight gain due to excess calories.
Eating large amounts of sugar can cause digestive issues such as bloating and gas.
Excessive sugar intake may be associated with an increased risk of cardiovascular disease and inflammation.
Excessive sugar consumption can lead to fluctuations in energy levels, which can cause feelings of fatigue and exhaustion.
How much sugar can we eat?
To avoid the dangers of eating sugar, it is important to pay attention to the amounts that enter the body, so the amount of sugar we get from all food sources, whether foods or drinks, should not exceed 5 percent of the total calorie intake during the day, which means:
- No more than 30 grams of sugar for adults.
- No more than 24 grams for ages 7 to 10 years or older.
- No more than 19 grams for 4 to 6 year olds.
There are no specific penalties for those under the age of 4, but it is important to avoid sugary drinks such as sodas and processed juices, and to avoid foods high in added sugar such as chocolates, cookies, candies, cakes, etc.
Quick Comparison Table of White Sugar Substitutes
| Substitute | Calories per tsp | Glycemic Index | Best Use | Nutritional Benefits |
|---|---|---|---|---|
| Honey | 21 | Moderate | Tea, baked goods | Antioxidants, vitamins |
| Maple Syrup | 17 | Moderate | Pancakes, desserts | Minerals, antioxidants |
| Coconut Sugar | 15 | Low | Baking, coffee | Iron, potassium, zinc |
| Stevia | 0 | 0 | Beverages, sauces | Zero-calorie, natural |
| Erythritol | 0 | 0 | Low-carb baking | Zero-calorie, sugar alcohol |
| Date Sugar | 15 | Low | Oatmeal, baked goods | Fiber, antioxidants |
Hidden sugar
When you read a food label you may not find the word “sugar” in the ingredients, as it is often hidden under multiple names such as:
- Fructose: Fruit sugar.
- Maltose: Cereal sugar.
- Glucose: This is a simple sugar.
- Dextrose: A form of glucose.
- Sucrose: Made up of fructose and glucose.
Artificial sweeteners should not be used as a substitute for sugar, as it is believed that artificial sweeteners can be linked to the development of cancer, so it is best to avoid them, and you can get the sweet taste and satisfy your desire to eat sugar by eating naturally sweet fruits.
Tips to stop using artificial sugar
In order for you to stop using artificial sugar, you need to follow a set of tips, including the following:
- Minimize your intake of junk food, as it is high in sugar.
- Do not use processed foods.
- It is advisable to eat a piece of fruit instead of a candy bar, to get the many benefits for the body.
- You should rely on natural sugars, such as: Fructose and lactose, to avoid serious illnesses.
- It is also advisable to drink plenty of water.
- Sodas and energy drinks should not be consumed, as they contain a large percentage of refined sugar or artificial sweeteners.
- It is advisable to minimize the intake of sauces and sauces, as they are rich in fructose sugar, which is harmful to the body’s health.
Frequently asked questions
What is the difference between natural sugar and artificial sweetener?
Artificial sweeteners are made in laboratories and are many times sweeter than natural sugar. Artificial sweeteners do not contain vitamins and minerals, but their advantages are that they do not contain calories and are suitable for different diets.
How do you choose the right sweetener for you?
Choosing the best sugar substitutes depends on health goals, taste preferences, and nutritional needs. If glycemic control is essential, calorie-free alternatives such as stevia, erythritol, and monk fruit are ideal. For those looking for natural, less processed alternatives, honey, maple syrup and coconut sugar are excellent choices in moderation.
How long does it take to stop eating artificial sugar?
After two weeks of not eating artificial sugar, the hardest part of eliminating sugar is over, but be aware that you may experience some psychological withdrawal symptoms, but they fade quickly.
Does cutting out sugar help with weight loss?
Yes, cutting out artificial sugar can help you lose weight because it is high in calories.
Conclusion
White sugar substitutes help maintain weight and are considered safer than regular sugar, but sweeteners should always be consumed in moderation and minimized as much as possible
